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palms face each other throughout the entire repetition and that all 4 parts of the bells touch at the peak contraction phase of the movement. Low 30°-40°Incline Dumbbell Flyes Wide 33-inch Grip Gironda “Pec” Parallel Bar Dips The three exercises above are designed to create an illusion of thickness and width across the upper pectoralis muscles. DELTOIDS Seated Press Behind the Neck– Use a “false grip” and a hand placement that will allow the forearms to be parallel. On this exercise, press the barbell in non-lockout fashion to only 4-6 inches above the top of the head. Lower the barbell to the rear (posterior) delts. Barbell Upright Rowing– On this exercise it is important to use a shoulder width grip to ensure working the lateral (medial) segment of the deltoid, as opposed to a narrow grip, which tends to work the frontal delts. The barbell is then pulled up and 10 inches in front of the upper torso to eye level. Double-Pump Dumbbell Lateral Raise– This exercise consists of a two-part set where 50 percent of the reps are done in a seated upright position and 50 percent of the reps are completed in a seated bent-over position. PART 1:Seated Dumbbell Lateral Raise Sit on the end of a flat exercise bench and with the legs together. Hold a dumbbell in each hand with a “false grip” (not shown in the photo). Bend the upper torso from vertical enough so that all 4-edges of the dumbbell(s) touch underneath the legs. This is an ideal starting position to keep muscular stress on the medial (middle) deltoid. The elbows are slightly unlocked to relieve existing joint pressure.
200Begin: As you begin to simultaneously raise the dumbbells outward and up (in an arch) by pure deltoid power (from 30°below shoulder level to 15°above shoulder level (or 2 inches past the ears) the upper torso needs to assume a near vertical posture. To ensure that you are working the lateral or side deltoid, point the front of the bells slightly downward as you reach the crucifix position of the movement. This will isolate the lateral delt without letting the anterior or front delt kick in. It is important that you follow this instruction because this exercise is instrumental in bringing to prominence or giving the illusion of greater shoulder width. PART 2: Bent-Over Dumbbell Lateral RaiseAfter you have successfully completed the first 50 percent of your repetitions in the Seated Dumbbell Lateral Raise, immediately bend over again so that the upper torso and legs form a right angle. Maintain this posture throughout the movement. Don’t swing the dumbbells; in fact, you will want to mentally stop their movement about 50-60 percent below a position parallel to the floor. The Double Pump D-Bell Lateral Raise will create an illusion of width in the lateral portion of the deltoids. For most your deltoid exercises, 40 percent of your sets should accent the lateral (medial) and 40 percent the rear (posterior) delts.